Monday 5.23.16 WOD
WOD NOTES Max Effort Upper Strength Power Snatch (2RM) **Do not TNG WOD “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups $ Out 4×15 Landmine Oblique Twist
Sunday 5.22.16 WOD
Competition Day! WOD #1 “Regional Nate” 10 Rounds 4 Muscle Ups, ring or bar 7 HSPU 12 KB Swings (55,35) **20min time cap, add 1 sec for every extra rep **Scale 4MU = 8PU+8PU **Rx+ = Strict Ring, Strict HSPU, (70,55) –At 30min Begin WOD #2– WOD#2 “2015 Region Event 5” 3 Rounds 400m Run […]
Saturday 5.21.16 WOD
Announcement CrossFit Prom 5.21.16 Partner Up! WOD “Tag Team Title” **Last completed 10.24.16** Teams of 2 5 min AMRAP 5 KB Goblet Squats (55,35) 5 KB Swings (55,35) 5 min AMRAP 7 Push Press (95,65) 7 SDHP (95,65) 5 min AMRAP 10 Squats 10 Push Ups 5 min AMRAP 7 Box Jumps (24,20) 7 Pull […]
Friday 5.20.16 WOD
Announcement CrossFit Prom Sat. 8-12, Ardmore Max Effort Upper Strength Bench Press – Close Grip (3RM) Grip set inside shoulders WOD “It a 4 Letter Word!” **Score your time(s) in comments Movements TBA in class or available on WOD NOTES What access to the WOD NOTES? Email: Info@CrossFitMainLine.com $ Out 4×20 Hollow Rocks
Thursday 5.19.16 WOD
Dynamic Effort Lower Strength Sumo Deadlift (6×5 @ 70%, speed pulls) WOD Running “Randy” **Last completed 1.23.15** 800m Run –Then– “Randy” 75 Snatches (75,55) –Then– 800m Run *Score time *800m Run = 1000m Row $ Out 3×20 each side slow pallof press
Wednesday 5.18.16 WOD
Competition Day! WOD #1 “2015 Lurong Challenge WOD 1” 0:00 – 4:00 20 Box Jumps 15 T2B 10 Clean and Jerks4:00 – 8:00 20 Box Jumps 15 T2B 10 Clean and Jerks 8:00 – 12:00 20 Box Jumps 15 T2B 10 Clean and Jerks 12:00 – 16:00 20 Box Jumps 15 T2B 10 Clean and […]
Tuesday 5.17.16 WOD
Dynamic Effort Upper Strength Shoulder Press (3×8 @ 70% ) **If you fail to complete the given reps in a set, continue with push press and then push jerk at the same percentage WOD “Lite Brite” 1000m Row 125 Dubs (Scale x2) 75 Push Press (75,55,65,45) $ Out 99 Standing Banded Ab Crunches
Monday 5.16.16 WOD
Max Effort Lower Strength Deadlift (1RM) Less than 10 reps after 50% WOD “Rock Em Sock Em” 15min AMRAP 15 Step Front Racked Lunge (L+R=2) (115,75,95,65) 15 K2E 15 KB Swings (70,55,55,35) $ Out Coaches Choice 3min Static Ab Holds
Sunday 5.15.16 WOD
Competition Day! WOD #1 “Riptide Rush PT 1” 10min AMRAP 2 Squat Snatch (155,115,135,95) 4 ‘L’ Sit Pull Ups 6 HSPU –At 15min Start Part 2– WOD #2 “Ripetide Rush PT 2” 50 DB Push Jerks (60,45,55,35) 50 Air Squats 50 Sit Ups –At 30min Start Pat 3– WOD #3 “Ripetide Rush PT3” 500m row […]
Saturday 5.14.16 WOD
WOD “Team Synchro” Teams of 2 In 35min Complete: 21-15-9 Thrusters (95,65,75,55) 4-3-2 Synchro Muscle Ups (Rx=Synchro C2B) 21-15-9 Thrusters 4-3-2 Synchro HSPU 21-15-9 Thrusters 4-3-2 Synchro Muscle Ups 21-15-9 Thrusters 4-3-2 Synchro HSPU **Thrusters, split reps however **Synchro MU and HSPU, P1 & P2 must be at the bottom and top of each movement […]
